Latest news with #DietaryGuidelines
CNET
4 days ago
- Health
- CNET
Getting Enough Protein Without Meat? These Vegan-Friendly Tips Make It Easier
Getting enough protein is essential, as it's an important macronutrient for staying healthy. It supports muscle growth, tissue repair and your immune system. But if you follow a plant-based diet, hitting your daily protein goals can be more of a challenge. Without meat, dairy, eggs or poultry, you have to be more strategic about what you eat. The good news is that there are plenty of effective ways to meet your protein needs without animal products. From combining plant-based foods to making smart use of high-protein staples like legumes and grains, a well-planned vegan diet can provide everything your body needs. If you're cutting out animal products or just looking to add more plant-based meals to your routine, these tips will help you stay strong and energized. How do vegans get enough protein? According to the US Department of Agriculture's current version of Dietary Guidelines for Americans, the recommended daily amount of protein to prevent deficiency is 0.8 grams per kilogram of body weight. For instance, if you weigh 190 pounds (86 kilograms), you should aim for 68.8 grams of protein per day. Keep in mind that this recommendation applies to average sedentary adults. Older adults and physically active individuals will need slightly more protein each day. If you follow a plant-based lifestyle, you can reach this recommended amount by adding some of these vegan protein sources into your diet: Beans Lentils Nuts Seeds Quinoa Oats Tofu Tempeh Nutritional yeast Yulia Naumenko/Moment/Getty Images 6 protein intake tips for vegans Looking for ways to increase your plant-based protein consumption or avoid protein deficiency? Try these tips. Use quinoa instead of rice While both of these grains are good sources of carbohydrates and fiber, quinoa is the better choice if you're aiming to increase your protein intake. When cooked, quinoa contains 8 grams of protein per cup, compared with 5 grams of protein per cup of brown rice. On top of that, quinoa is also a complete protein, meaning that it has all nine types of essential amino acids that your body can't produce but needs for key functions like energy production, tissue repair and immunity. Most other complete proteins come from animal sources, which makes quinoa stand out in terms of its nutritional benefits for vegan diets. Utilize vegan protein powder Incorporating vegan protein powder into your diet is a quick and easy way to crank up your protein intake -- especially if you're in a rush to get moving in the morning. Even better? Many plant-based protein powders are available today, and you can use them in all kinds of ways. For example, you can get an energizing start to your day by mixing your protein powder with water or non-dairy milk. For a more substantial vegan-friendly meal, you can stir the powder into oatmeal, add it to baked goods or blend it into a smoothie or protein shake. Provide your body with essential amino acids Protein is made up of 20 amino acids, 11 of which the body can produce on its own. The other nine can be found in food products. As we've mentioned, when foods contain all nine essential amino acids, they're called complete proteins. Most complete proteins are animal-based products (including meat, eggs and dairy). For vegans, there aren't many foods that contain all nine amino acids that aren't created in the body. Some plant-based proteins are high in certain essential amino acids, such as soybeans, tofu, seeds, nuts, beans and lentils. By upping your intake of these amino acid-rich foods, you can get closer to hitting your daily protein goals. Beans alone lack all of the essential amino acids. Consider combining beans and rice to make a complete protein. When eaten together, each food contributes to what the other is missing. Start each day with protein If you kick off your morning with a protein-rich meal, there's less pressure to figure out how to reach your protein target for the rest of the day. Plus, eating protein at breakfast time will help you feel full and satisfied and give you the energy to take on the day. Oatmeal is a great example of a protein-rich vegan breakfast. Compared with other grains, oats are high in protein and have a nice balance of essential amino acids. For a little more flavor, you can add things like fruit, nut butter or seeds. Other protein-forward breakfast options include a tofu or tempeh scramble or fruit smoothies with nondairy milk and vegan protein powder. Add beans to everything Beans and legumes are one of the most exciting plant-based protein sources simply because there are so many varieties and no shortage of ways to use them in your meals. Plus, in terms of protein content, they pack a serious punch. For example, cooked chickpeas contain 14.5 grams of protein per cup, while a cup of cooked lentils has 17.9 grams of protein. Need some inspiration on how to incorporate more beans and legumes into your vegan diet? If you enjoy soup, you can add kidney beans or lentils to kick up the protein. Or you can make vegan-friendly bean tacos with black beans or pinto beans. You can also bulk up your salads with peas or chickpeas. (No matter what you're whipping up, these kitchen tools can help with vegan meal prep.) Sprinkle nutritional yeast on your meals Nutritional yeast is a plant-based food product with a savory flavor and a high protein content. (There are 3 grams of protein in every two teaspoons of nutritional yeast.) It's also a complete protein, featuring all nine essential amino acids that you have to get from food. Although nutritional yeast is plant-based, it has a nutty, cheese-like flavor -- which is ideal for vegans who want a little taste of something savory. You can sprinkle nutritional yeast on everything from popcorn to soups to pasta, simultaneously enhancing the flavor of your food while also increasing its protein content. On top of that, nutritional yeast is very high in vitamin B12 -- a common deficiency in vegans since B12 is often found in animal products. Bottom line Getting enough protein each day is a common concern among many prospective and first-time vegans -- but it doesn't have to be. From using plant-based protein powder to choosing amino acid-rich foods, there are plenty of ways to get your recommended daily amount of protein on a vegan diet.
Forbes
18-06-2025
- Health
- Forbes
U.S. Might Drop Daily Alcohol Guidelines, Report Says
The Department of Health and Human Services is considering revising its longstanding recommendations on alcohol consumption, Reuters reported Wednesday—but research published over the past year warns that even moderate drinking can lead to health problems, including multiple types of cancer. New U.S. Dietary Guidelines might soon be issued loosening the longstanding recommendations for ... More daily alcohol use—but researchers still stress the links between alcohol and several types of cancer. Since 1990, U.S. Dietary Guidelines, which are reviewed every five years and were last updated in 2020, have recommended men limit their drinking to no more than two drinks per day, while women should limit their consumption to one drink per day. Three unnamed sources familiar with the matter told Reuters the new guidelines, which could be released as soon as this month, would only include a statement encouraging moderation—but this could still be subject to change before the guidelines are released. Alcohol is associated with increased risk of multiple types of cancer, including mouth, throat, larynx, esophagus, liver, breast and colorectal cancers, according to the National Cancer Institute. HHS did not immediately return a request for comment from Forbes. Dr. Silvia Balbo, a researcher at the University of Minnesota School of Public Health and the Masonic Cancer Center, said the proposed new guidelines would be a 'missed opportunity' to help educate the public about alcohol risks. 'The question I always get is, how much is it safe for us to drink?' Balbo told Forbes. 'Having a guideline that in general gives you an idea, a rough idea of what it means to drink in moderation is a good start,' Balbo said. Rather than scrapping the old guidelines, she would recommend expanding the existing guidelines to include better information for consumers. 'I think expanding really on what that means would have been more helpful rather than going towards a more generic and vague indication that's not going to really help people orient themselves in what it means to drink in moderation.' Balbo also pointed to the United Kingdom's National Health Service guidelines, which offer charts and calculators to determine exactly how many units are in different drinks. Former Surgeon General Vivek Murthy's office issued an advisory report before he left office in January analyzing the risks of cancer associated with alcohol. 'For certain cancers, like breast, mouth, and throat cancers, evidence shows that this risk may start to increase around one or fewer drinks per day,' the report reads, noting that relative risk of developing certain cancers increases for both men and women who consume two or more drinks per day. Balbo said evidence for a connection between heavy drinking and cancer has been known for decades, but researchers are still working to understand how these cancers develop. Balbo's lab works to understand these mechanisms, particularly those that cause head and neck cancers, and her research was cited in the surgeon general's report in January. According to Balbo, alcohol converts into a compound called acetaldehyde as the body metabolizes it, which then harms the cells found in the mouth, which can cause DNA damage. 'If this DNA damage does not get repaired … it just persists and leads to genetic changes and genomic instability,' Balbo told Forbes in an interview. The surgeon general's report also notes that only 45% of Americans are aware of the cancer risks associated with alcohol. However, 89% understand the link between tobacco and cancer, 81% know about the cancer risks with asbestos, and 91% are aware of the cancer risks from radiation. In December 2024, a review conducted by the National Academies of Sciences, Engineering, and Medicine found there was 'insufficient evidence to support an association between moderate alcohol consumption and risks of oral cavity, pharyngeal, esophageal, and laryngeal cancers.' The report did note that moderate drinking could pose a higher risk for breast cancer in women. The report has since received heavy pushback from other researchers, including the National Cancer Institute, The New York Times reported in January. Studies have shown that alcohol consumption increased among most segments of the American population during the COVID-19 pandemic. However, more recent research indicates that younger millennials and Gen Z are drinking less than earlier generations. A Gallup poll published in 2023 indicated that the number of Americans between the ages of 18-34 who consume alcohol occasionally has fallen by 10 percentage points over the last 20 years. Simultaneously, younger Americans who do drink are consuming fewer drinks per week and cutting back on overdrinking, the same report found. Canada's public health recommendations are close to America's, recommending women drink no more than two drinks per day and men no more than three. The United Kingdom's National Health Service recommends no more than 14 units of alcohol per week—six glasses of wine or six pints of beer spread out over three days or more. The World Health Organization takes a much stronger stance, warning there is no safe level of alcohol consumption at all and categorizing it as a Group 1 carcinogen—alongside asbestos, radiation and tobacco.
Time of India
18-06-2025
- Health
- Time of India
US to drop guidance to limit alcohol to one or two drinks per day, sources say
U.S. Dietary Guidelines are expected to eliminate the long-standing recommendation that adults limit alcohol consumption to one or two drinks per day, according to three sources familiar with the matter, in what could be a major win for an industry threatened by heightened scrutiny of alcohol's health effects. The updated Dietary Guidelines for Americans, which could be released as early as this month, are expected to include a brief statement encouraging Americans to drink in moderation or limit alcohol intake due to associated health risks, the sources said. The guidelines are still under development and subject to change, two of the sources and a fourth individual familiar with the process said. Currently, the recommendations advise limiting drinking to one serving or less per day for women and two or less for men, widely seen as a moderate level. Similar guidelines exist in countries such as the United Kingdom, which advises limiting drinking to 14 units per week, while Canada, however, has adopted a more cautious stance, warning that health risks begin to increase after just two drinks per week. Even moderate drinking is linked to some health risks, such as higher risk of breast cancer, though some studies have also found an association with possible health benefits, such as a lower risk of stroke. The fourth source said that the scientific basis for recommending specific daily limits is limited, and the goal is to ensure the guidelines reflect only the most robust evidence. The new guidelines, developed by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, are closely watched internationally and influence policies ranging from school lunch programs to medical advice. Neither department responded to requests for comment. Health Secretary Robert F. Kennedy Jr., a known teetotaler, has remained largely silent on alcohol but has emphasised a focus on whole foods in the upcoming guidelines. Some alcohol executives had feared a move towards tighter recommendations on alcohol intake as authorities like the World Health Organization upped their warnings about alcohol's health risks. Former U.S. Surgeon General Vivek Murthy said alcohol consumption increases the risk of at least seven types of cancer and called for warning labels on alcoholic drinks. Major industry players, including Diageo and Anheuser-Busch InBev, have lobbied lawmakers throughout the review process. Senate records show each company spent millions on lobbying efforts related to the guidelines and a range of other issues such as tax and trade in 2024 and 2025. Both companies declined to comment. The new guidelines are set to move away from suggesting consumers limit alcohol consumption to a specific number of daily servings, according to the three sources, who asked not to be named in order to speak freely. One person said the new alcohol-related recommendation will probably be limited to a sentence or two. Another said the existing numbers tied to moderate drinking could still appear in a longer appendix. While industry representatives have lobbied lawmakers on the guidelines or how they should be decided, some officials and researchers advocated for tighter restrictions. Reports intended to inform the guidelines have meanwhile drawn different conclusions about alcohol's health effects and the science around this. 'UNHELPFUL' The guidelines, which are reviewed every five years, have advised drinking in moderation and defined that as no more than one drink per day for women and no more than two for men since 1990. Eva Greenthal, a senior policy scientist at the Center for Science in the Public Interest, a non-profit focused on nutrition, health and food safety, said the more general language expected in the guidelines was "so vague as to be unhelpful". Under such a change, the message that even moderate drinking can increase risks, especially for breast cancer, would get lost, she continued. Two studies were produced to inform the development of the guidelines. The first found that moderate drinking was associated with increased risk of some cancers, but a decreased risk of dying from any cause and some cardiovascular problems like stroke. The evidence for some other health impacts was insufficient to draw conclusions, it found. The other report conversely found the risk of dying from alcohol use, including increased risk for seven cancers, begins at any or low levels of alcohol use and increases with higher consumption.
Time of India
18-06-2025
- Health
- Time of India
Cheers? U.S to scrap longstanding guidelines on daily alcohol limits, raising eyebrows and happy hours alike
The United States might be preparing to remove its long-standing recommendation that adults must limit their alcohol consumption to one or two drinks per day, reported Reuters. This expected change in the upcoming US Dietary Guidelines has sparked reactions from public health experts and even those who enjoy an occasional drink, as per the Reuters report. US Could Drop the Daily Drink Limits in New Guidelines As per Reuters' sources, the new Dietary Guidelines for Americans, expected to be released by this month, might include a brief statement encouraging Americans to drink in moderation or limit alcohol intake due to associated health risks, according to the report. However, the expected updated guidelines, developed by the US Department of Health and Human Services and the US Department of Agriculture, are still under development and subject to change, according to Reuters. While an insider told Reuters that the scientific basis for recommending specific daily limits is limited, the goal is to ensure the guidelines reflect only the most robust evidence, as per the report. According to Reuters's sources, the updated guidelines are expected not to suggest consumers limit alcohol consumption to a specific number of daily servings, but the new alcohol-related recommendation might be limited to a sentence or two, and the existing numbers tied to moderate drinking might still appear in a longer appendix, reported Reuters. ALSO READ: After striking Boeing office in Ukraine, Putin now kills an American in Kyiv—Trump's silence is deafening Live Events Industry Leaders and Experts Weigh In on the Changes Health Secretary Robert F. Kennedy Jr., who is a known teetotaler, has not mentioned about alcohol but has emphasised a focus on whole foods in the upcoming Dietary Guidelines, Reuters reported. Meanwhile, a few alcohol executives had feared that changes might be made to tighter recommendations on alcohol intake as authorities like the World Health Organisation have increased their warnings about alcohol's health risks, according to the report. However, an ex-US Surgeon General, Vivek Murthy, highlighted that alcohol consumption increases the risk of at least seven types of cancer and called for warning labels on alcoholic drinks, reported Reuters. A senior policy scientist at the Center for Science in the Public Interest, Eva Greenthal said pointed out that the more general language expected in the guidelines was "so vague as to be unhelpful," and highlighted that if the change takes place, the message that even moderate drinking can increase risks, especially for breast cancer, would get lost, reported Reuters. According to Reuters, at present, the Dietary Guidelines advise limiting drinking to one serving or less per day for women and two or less for men, which is widely considered a moderate level. Reuters wrote, "Even moderate drinking is linked to some health risks, such as higher risk of breast cancer, though some studies have also found an association with possible health benefits, such as a lower risk of stroke." FAQs What exactly is changing in the US alcohol guidelines? The guidelines may remove specific daily limits on drinks and replace them with a general recommendation to drink in moderation, as per Reuters report. Will people still be advised to drink less? Yes, the guidelines will likely still advise moderation or limiting alcohol due to health risks, but without specific numbers.
Global News
18-06-2025
- Health
- Global News
U.S. expected to change daily alcohol intake guidelines: sources
U.S. Dietary Guidelines are expected to eliminate the long-standing recommendation that adults limit alcohol consumption to one or two drinks per day, according to three sources familiar with the matter, in what could be a major win for an industry threatened by heightened scrutiny of alcohol's health effects. The updated Dietary Guidelines for Americans, which could be released as early as this month, are expected to include a brief statement encouraging Americans to drink in moderation or limit alcohol intake due to associated health risks, the sources said. The guidelines are still under development and subject to change, two of the sources and a fourth individual familiar with the process said. Currently, the recommendations advise limiting drinking to one serving or less per day for women and two or less for men, widely seen as a moderate level. Story continues below advertisement Similar guidelines exist in countries such as the United Kingdom, which advises limiting drinking to 14 units per week, while Canada, however, has adopted a more cautious stance, warning that health risks begin to increase after just two drinks per week. Even moderate drinking is linked to some health risks, such as higher risk of breast cancer, though some studies have also found an association with possible health benefits, such as a lower risk of stroke. 2:24 New Calgary-based beverage company aims to help people manage their alcoholic intake The fourth source said that the scientific basis for recommending specific daily limits is limited, and the goal is to ensure the guidelines reflect only the most robust evidence. Get weekly health news Receive the latest medical news and health information delivered to you every Sunday. Sign up for weekly health newsletter Sign Up By providing your email address, you have read and agree to Global News' Terms and Conditions and Privacy Policy The new guidelines, developed by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, are closely watched internationally and influence policies ranging from school lunch programs to medical advice. Neither department responded to requests for comment. Story continues below advertisement Health Secretary Robert F. Kennedy Jr., a known teetotaler, has remained largely silent on alcohol but has emphasized a focus on whole foods in the upcoming guidelines. Some alcohol executives had feared a move towards tighter recommendations on alcohol intake as authorities like the World Health Organization upped their warnings about alcohol's health risks. Former U.S. Surgeon General Vivek Murthy said alcohol consumption increases the risk of at least seven types of cancer and called for warning labels on alcoholic drinks. Major industry players, including Diageo DGE.L and Anheuser-Busch InBev have lobbied lawmakers throughout the review process. Senate records show each company spent millions on lobbying efforts related to the guidelines and a range of other issues such as tax and trade in 2024 and 2025. Both companies declined to comment. The new guidelines are set to move away from suggesting consumers limit alcohol consumption to a specific number of daily servings, according to the three sources, who asked not to be named in order to speak freely. One person said the new alcohol-related recommendation will probably be limited to a sentence or two. Another said the existing numbers tied to moderate drinking could still appear in a longer appendix. While industry representatives have lobbied lawmakers on the guidelines or how they should be decided, some officials and researchers advocated for tighter restrictions. Story continues below advertisement Reports intended to inform the guidelines have meanwhile drawn different conclusions about alcohol's health effects and the science around this. General language likely 'unhelpful,' expert says The guidelines, which are reviewed every five years, have advised drinking in moderation and defined that as no more than one drink per day for women and no more than two for men since 1990. Eva Greenthal, a senior policy scientist at the Center for Science in the Public Interest, a non-profit focused on nutrition, health and food safety, said the more general language expected in the guidelines was 'so vague as to be unhelpful.' Under such a change, the message that even moderate drinking can increase risks, especially for breast cancer, would get lost, she continued. 6:05 New guidelines on alcohol consumption for Canadians Two studies were produced to inform the development of the guidelines. The first found that moderate drinking was associated with increased risk of some cancers, but a decreased risk of dying from any cause and some cardiovascular problems like stroke. Story continues below advertisement The evidence for some other health impacts was insufficient to draw conclusions, it found. The other report conversely found the risk of dying from alcohol use, including increased risk for seven cancers, begins at any or low levels of alcohol use and increases with higher consumption. (Reporting by Emma Rumney in London and Jessica Di'Napoli in New York; editing by Caroline Humer and Louise Heavens)
